DELOAD WEEK

A) On the minute for 5 rounds
1. 45s row
2. 45s burpee pull-up
3. 45s shuttle run
4. Rest

B) 3 rounds for quality
8-10 strict toes to bar
20-40s bench hip extension hold

8 min AMRAP
8 push ups
8 pull ups
8 T2B
8 cal row

40min time to get as many points as possible with your partner.
“I Go, you go” and mix anyhow (doesn't need to be same movements as your partner did).

Gather 20-30 points before you switch.

Reps of the following is worth different amount of points.

Sandbag over shoulders 70/45kg - 4 points
Muscle Ups - 4 points

Devils Press - 3 points
Rope Climbs -3 points
Bar Muscle Ups - 3 points

Burpee Box Jump Overs - 2 points
Ring Dips - 2 points
Handstand Pushups - 2 points
Toes-to-bar - 2 point
Knees-to-Elbows - 2 point
Chest-To-Bar - 2 point

Scaled version of any (above) movement - 1 point
Calories - 1 point
Biceps Curls - 1 point
KB Swings - 1 point
DB Snatch - 1 point
Wall Balls - 1 point
Sit-ups - 1 point
Ball Slam - 1 point
Goblet Squat - 1 point
Pull-Ups - 1 point
Double Under - 1 point
Burpee - 1 point
Push-Ups - 1 point

Kipping Pull-Ups Technique

Viikko 44 (2/5)
Treeni 1
Warm Up
1 round
2-3 min air bike/row
5+5 lunge elbow strech
10 wall squat
10 band pull aparts
20 glute bridges
then 2x
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
2x Power clean + Push Press + Squat clean + split jerk @40-50% (lyhenne pc+pp+sc+sj)
2x power clean + split jerk + squat clean + split jerk @60-70% (lyhenne pc+sj+sc+sj)
Clean&Jerk (C&J)
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s , 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn "sets"

Metcon Prep x 1 time :
5 burpees
5 jumping pull ups
5 barbell power snatch
5 barbell ohs
30-50 single unders + 10-15 double unders

For TIme
4 rounds
3 power snatches @60-65% of 1rm
3-5 burpee pull ups

rest 3 min

4 rounds
3 ohs @same weight
25 double unders / 50 single unders

2 x 15:00 AMRAPs with Partner

A)
6 V-ups
12 Russian Swings @32/24kg
15m/arm Single Arm Farmer Carry
- Goal: Challenging effort, one partner completes a full round before switching

B)
250m Row or Ski / 500 Meter Bike
12 Wall Balls @20/14
:15-:30 Handstand Hold (wall)
- Goal: Challenging effort, one partner completes a full round before switching

5 rounds
15 wall ball 20/14
15 double KB deadlift 24's/16's

You go / I go full rounds with partner

5 RFT:

40 Air Squat
20 Backward Singles
10 Shuttle Sprint

TC 20

21-15-9 Cal Row
15-12-9 Each Arm Single KB Overhead Walking Lunges @20/12kg

Rx+: 24/16kg
First Round: 21 Row Cals + 15 Lunge Left Up OH + 15 Lunge Right Arm OH
Timecap: 10:00

Extra:
5:00 easy Bike, Row, etc w Nasal Breathing

1) Back squat 3x10x55%
2) Front squat 3x5x60%